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Meeting your daily iron recommendation is important, and you may have to take supplements to get what you need. Iron's primary function is carrying oxygen through your blood and delivering it to cells, tissues and all of your organs. You also need iron for healthy cells and several biochemical processes. Iron supplements can be highly toxic and even fatal if you go overboard, so make sure you consult your doctor before taking them.

What is Elemental Iron?

Elemental iron is the iron in a supplement that is readily absorbable. Your supplement should list the percentage of elemental iron right on the label for you so you don't have to calculate it yourself. Supplements have either ferrous or ferric iron, with ferrous having more elemental iron ready for absorption. Ferrous iron supplements with the most elemental iron come in ferrous fumarate, ferrous sulfate or ferrous gluconate forms. Ferrous fumarate has the highest percentage of elemental iron -- 33 percent -- while ferrous sulfate has 20 percent and ferrous gluconate offers 12 percent, reports the Office of Dietary Supplements.

Why You Need Iron Supplements

Iron deficiency anemia, or lower-than-normal iron levels, occurs when you don't get enough iron in your diet, have poor iron absorption or lose a lot of blood. Inadequate iron in your system leads to poor oxygen circulation. Your body doesn't get the oxygen it needs to function, making you feel fatigued and weak. You'll also feel cold all the time, have pale skin and have higher chances of getting sick, since your immune system weakens. Taking supplements helps prevent and treat iron deficiency anemia, getting you back on track, but your physician has to get a proper diagnosis before suggesting iron supplements.

How Much You Need

Women need more iron than men. Adult females between ages 19 and 50 need 18 milligrams of daily iron, which goes down to 8 milligrams after 50. If you're pregnant, you'll need even more -- 27 milligrams per day. While nursing you only need to get 9 milligrams of iron each day. Men require a steady 8 daily milligrams after age 19 and all throughout adulthood, reports the Linus Pauling Institute. Although most people can get these amounts from their diet, some individuals may need iron supplements to help meet their needs.

Iron Toxicity

Your body doesn't have a way to get rid of large amounts of iron if you take too much, possibly leading to toxic levels. Because the risk of toxicity is high, you should never have more than 45 milligrams of iron per day from diet and supplements combined, notes the Office of Dietary Supplements. Early warning signs of an overdose include nausea and black, tarry stools. As the toxicity worsens, your heart beat will be weak and fast and your blood pressure will drop. If left untreated, you can slip into a coma.

About the Author

Melodie Anne Coffman specializes in overall wellness, with particular interests in women's health and personal defense. She holds a master's degree in food science and human nutrition and is a certified instructor through the NRA. Coffman is pursuing her personal trainer certification in 2015.